ARMS:
Start with 10 lb dumbbell, then 15, 20, 25, 30
10 reps, one set each x 3 sets
Dumbell bench press
Dumbell bent row
Dumbell shoulder press
Cable chest fly (20 lbs on cable)
Shoulder press (20 lb barbell)
Tricep Dip flat foot, bent leg
15 reps, one set each x 3 sets
Using the bench by the bicep curl….
Seated cable row (50lbs, 60 lbs, 70lbs then 80lbs
Laying bicep curl 50 lbs (kind of like skull crushers, laying on the bench pulling the bar towards my head)
Bench underhand lat pull (110 lbs) (sitting up on the bench, pulling down on the bar
All 4 sets of 15
Bicep Curl machine
Tricep extension machine
25 lbs 20 reps
30 lbs 15 reps
35 lbs 10 reps
40 lbs 5 reps
